Friday
Warmup/Mobility)
1 Round:
8-10 reps each leg: hip circles, leg swings, calf stretches, lateral lunges, banded side steps, banded forward/back steps, 8-10 Bulgarian Split Squats each leg @ 2011 tempo
60 secs each side Front Rack mobility w/band or PVC while explaining WODs
WOD A) (FS/BS Cycle – 22 mins) 3 sets of:
7 Front Squats followed immediately by 13 Back Squats @ 90-95% of Tuesday (55-60% of 1RM)
*Rack the bar after completing 7 FS, then immediately re-rack in BS position and complete 13 BS*
Rest approx. 2-3 mins between sets of 20
WOD B) “Cheeky Helen” 3 Rounds for time:
400m Run
12 Burpee-Pullups – Arms don’t have to start at full-extension, you can jump straight into each rep. Make sure your pullup bar is no lower than base of your palm though.
*Adv: Chest to Bar
*Int: Regular Pullups – scale to 8-10 reps if needed
*Beg/Band Assisted: 4-5 Band Pullups + 4-5 Burpees x 2
21 KB Swings 32/24kg – first round should be challenging but unbroken
